We often think of posture as something we “should” fix, something your mom reminded you about at the dinner table, or your smartwatch buzzes you to correct. But posture is more than just sitting up straight. It’s about how your body supports you through your everyday life, and even the smallest changes can make a meaningful difference.
In a recent feature for Real Simple, I had the opportunity to share a few insights on how everyday posture habits impact not just our spine, but our overall well-being. The article, “7 Small Changes That Can Instantly Improve Your Posture (and Save Your Back),” explores simple, sustainable shifts that anyone can make to reduce pain, improve energy, and move more efficiently.
One of the easiest ways to start improving your posture? Simply check in with yourself throughout the day. Our bodies adapt to whatever positions we spend the most time in: if you’re hunched over your phone or laptop, that becomes your default. Setting a reminder on your phone or linking posture checks to your daily routines (like grabbing water or checking your inbox) can keep your awareness high and your spine supported.
Another small shift that adds up fast: distributing your weight evenly when standing. So many of us fall into the habit of leaning on one leg, which might feel natural at the moment, but over time, it can create muscular imbalances and joint strain. I often recommend simple visual reminders, like a Post-it with “even weight” on your desk or mirror, as gentle cues to recenter your body and reset your alignment.
Screen setup is another quiet culprit I see in my clinic all the time. A screen that’s too low or too high can cause subtle but persistent strain on the neck, shoulders, and upper back. Elevating your screen to eye level and pairing it with good lumbar support (even a rolled towel will do) can significantly reduce tension throughout the day and prevent what many now call “tech neck.”
Don’t underestimate your shoulders. Rounded shoulders are one of the most common posture issues I see, especially in those of us who sit for long periods or carry stress in the upper body. Opening the chest, gently engaging the upper back, and doing a few shoulder rolls every hour can help ease that tension and improve your breathing and energy.
When we treat posture as something static, whether “good” or “bad”, we miss the real opportunity: to use posture as a dynamic tool for daily health. Movement matters. Awareness matters. And the smallest adjustments, practiced consistently, can lead to lasting changes in how your body feels and functions.
Curious about where to begin with your posture? Start small. Start now. Your spine will thank you.
Dr. Jake is from Findlay, OH, and earned his Doctorate of Physical Therapy from Belmont University in 2013 and a Bachelor’s of Science in Health Management and Business Minor from The Ohio State University in 2009.